Fueling Your Body in the Winter

Kindy Peaslee, Registered Dietitian

You're right, it's not the year for the winter Olympics but in 2005, your body and heart can benefit from trying a new winter activity during the cold, long months ahead. Picture the fluid movements of a cross-country skier gliding across the snowâa,?¦or transport this image with you as you work-out at the gym on a machine that simulates the same movement. About 700 calories per hour are burned by a 150 pound person who is cross-country skiing. This vigorous exercise conditions the heart and lungs like jogging or jumping rope. The increased energy burned promotes energy balance in your body.

Eating the right combination of food groups will give your body the power and strength to enjoy this winter sport and stay healthy. By mixing protein and complex carbohydrates with plenty of fiber your body will thrive on the solid energy combo. Try a carbohydrate rich snack list such as granola mixed with fruit and yogurt, whole-grain cereal with reduced-fat milk, fruit muffins, or whole-grain toast and peanut butter.

Because cross-country skiing is a weight-bearing activity, your bones will get stronger, thus preventing the risk of osteoporosis. The calcium and vitamin D received from the snacks mentioned will literally feed your bones!

FOOD
Beans
Lean, red meat
Nuts and seeds
Soy products
Reduced-fat dairy

NUTRIENTS YOU WILL GET
Protein, carbohydrates, fiber & iron
Protein, iron, zinc & B vitamins
Protein, carbohydrates & fiber
Protein, calcium & iron
Protein, carbohydrates & calcium

 

Out-of-the-Box Mighty Muffins

Here's how to cut the fat and raise the fiber when using a commercial box muffin mix:

  1. Switch to a healthier fat, such as canola or olive oil and use just 1 tablespoon of oil per batch of mix. For example, if a mix calls for 3 tablespoons of butter and you use only 1 tablespoon of olive oil, you save 186 calories and 21 grams of fat.
  2. Use egg whites instead of whole eggs, substituting 2 egg whites for each egg, to cut 42 calories and 5 grams of fat per egg.
  3. Use reduced-fat dairy products. By trading whole milk for non-fat, you'll save 64 calories and 8 grams of fat per cup.
  4. Mix in fresh or frozen fruit. (such as diced apples and pears, frozen blueberries, raspberries, blackberries and/or strawberries); add 1 cup of fruit per box of mix.

Source: www.shape.com